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  6. Arugula vs. Pancake

Arugula vs. Pancake — In-Depth Nutrition Comparison

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Important differences between Arugula and Pancake

  • Arugula has more Vitamin C, and Folate, however, Pancake has more Selenium, Phosphorus, Vitamin B2, Vitamin B1, and Vitamin B12.
  • Pancake's daily need coverage for Selenium is 27% more.
  • Arugula has 50 times more Vitamin C than Pancake. Arugula has 15mg of Vitamin C, while Pancake has 0.3mg.
  • Arugula is lower in Sodium.

The food varieties used in the comparison are Arugula, raw and Pancakes, plain, prepared from recipe.

Infographic

Arugula vs Pancake infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arugula
Arugula
5
:
5
Pancake
Pancake
Contains more Magnesium +193.8%
Contains more Potassium +179.5%
Contains less Sodium -93.8%
Contains more Copper +55.1%
Contains more Manganese +60.5%
Contains more Calcium +36.9%
Contains more Iron +23.3%
Contains more Phosphorus +205.8%
Contains more Zinc +19.1%
Contains more Selenium +4866.7%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Magnesium +193.8%
Contains more Potassium +179.5%
Contains less Sodium -93.8%
Contains more Copper +55.1%
Contains more Manganese +60.5%
Contains more Calcium +36.9%
Contains more Iron +23.3%
Contains more Phosphorus +205.8%
Contains more Zinc +19.1%
Contains more Selenium +4866.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arugula
Arugula
8
:
4
Pancake
Pancake
Contains more Vitamin A +1110.7%
Contains more Vitamin C +4900%
Contains more Vitamin B6 +58.7%
Contains more Folate +155.3%
Contains more Vitamin B1 +356.8%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +413.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.405
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin A +1110.7%
Contains more Vitamin C +4900%
Contains more Vitamin B6 +58.7%
Contains more Folate +155.3%
Contains more Vitamin B1 +356.8%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +413.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.405

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
1
:
4
Pancake
Pancake
Contains more Water +73.4%
Contains more Protein +148.1%
Contains more Fats +1369.7%
Contains more Carbs +675.3%
Contains more Other +92.9%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Water +73.4%
Contains more Protein +148.1%
Contains more Fats +1369.7%
Contains more Carbs +675.3%
Contains more Other +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Pancake
Pancake
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +4949%
Contains more Polyunsaturated fat +1294%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +4949%
Contains more Polyunsaturated fat +1294%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Pancake
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Arugula Pancake Opinion
Net carbs 2.05g 28.3g Pancake
Protein 2.58g 6.4g Pancake
Fats 0.66g 9.7g Pancake
Carbs 3.65g 28.3g Pancake
Calories 25kcal 227kcal Pancake
Sugar 2.05g Pancake
Fiber 1.6g Arugula
Calcium 160mg 219mg Pancake
Iron 1.46mg 1.8mg Pancake
Magnesium 47mg 16mg Arugula
Phosphorus 52mg 159mg Pancake
Potassium 369mg 132mg Arugula
Sodium 27mg 439mg Arugula
Zinc 0.47mg 0.56mg Pancake
Copper 0.076mg 0.049mg Arugula
Manganese 0.321mg 0.2mg Arugula
Selenium 0.3µg 14.9µg Pancake
Vitamin A 2373IU 196IU Arugula
Vitamin A RAE 119µg 54µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 15mg 0.3mg Arugula
Vitamin B1 0.044mg 0.201mg Pancake
Vitamin B2 0.086mg 0.281mg Pancake
Vitamin B3 0.305mg 1.567mg Pancake
Vitamin B5 0.437mg 0.405mg Arugula
Vitamin B6 0.073mg 0.046mg Arugula
Folate 97µg 38µg Arugula
Vitamin B12 0µg 0.22µg Pancake
Vitamin K 108.6µg Arugula
Tryptophan 0.08mg Pancake
Threonine 0.237mg Pancake
Isoleucine 0.297mg Pancake
Leucine 0.513mg Pancake
Lysine 0.321mg Pancake
Methionine 0.147mg Pancake
Phenylalanine 0.319mg Pancake
Valine 0.335mg Pancake
Histidine 0.152mg Pancake
Cholesterol 0mg 59mg Arugula
Saturated Fat 0.086g 2.122g Arugula
Omega-3 - DHA 0g 0.005g Pancake
Monounsaturated Fat 0.049g 2.474g Pancake
Polyunsaturated fat 0.319g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
21%
Pancake
Minerals Daily Need Coverage Score
28%
Arugula
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 2.05g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 412mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 2.036g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.